55歲單身母親逆轉衰老的秘訣
ALEXA MIKHAIL
2023-12-20
住在鳳凰城的朱莉·吉布森·克拉克每年衰老0.665歲。因此，盡管這位單親媽媽已經55歲，但能更準確決定健康壽命和生命長度的“生理”年齡比實際要低。“生理”年齡測試結果是根據她最新的表觀遺傳學DNA測試，主要評估生活方式對基因的影響。
在“追求長生”的熱潮中，克拉克的成績可謂十分出色，未來十年這項260億美元的業務預計可以翻一番。在名為“重返青春奧運會”（Rejuvenation Olympics）的全球網絡長壽競賽中，克拉克排名第二，該競賽計算4000名參賽者六個月平均衰老速度并進行排名。她的排名高于排名第六的布萊恩·約翰遜和排名第19的彼得·迪亞曼迪斯。約翰遜相當富有，是科技公司創始人，每年為逆轉衰老花200萬美元；迪亞曼迪斯的風投基金已經投入5億美元推動技術進步，根據他的網站介紹，多項技術都針對健康衰老和延長壽命。
科技行業百萬富翁能采取極端抗衰老方案，比如去看每小時收費1000美元的抗衰老醫生，比起來克拉克的方法其實有些簡單。畢竟她年收入不到六位數，不可能耗盡積蓄追求長生，還需要錢維持晚年生活。她每月花27美元買健身房會員，每月79美元訂購NOVOS公司的保健品，她參加了該公司的試驗也跟該公司合作，將結果提交給長壽排行榜。
“到最后，公交車上的車輪都會脫落，但我想，我的車輪不會掉那么快，”之前克拉克曾告訴《財富》雜志。“所以我會盡可能保養好自己。”
她的日常怎么過？事實證明，你也能做到。“這些事就像刷牙一樣簡單，”克拉克說。
富含蔬菜的飲食
一般來說每天克拉克吃大約16盎司的蔬菜，工作日吃胡蘿卜、蘿卜和辣椒，其中大部分做成沙拉和湯。她吃各種各樣的全營養食物，如多種蔬菜，所以腸道健康，進而增強免疫系統維持身體健康。
克拉克還限制食物中精制糖和谷物的量，糖和谷物所含營養物質比復合碳水化合物要少。
朱莉·吉布森·克拉克堅持多吃蔬菜、鍛煉和冥想。圖片來源：COURTESY OF JULIE GIBSON CLARK
力量和有氧運動
克拉克每周去健身房做有氧運動和力量訓練：兩天負重訓練上半身，兩天負重訓練下半身，一天針對腹部力量訓練。每周她還做四次有氧運動，每次約20到30分鐘。
周末克拉克會徒步、劃皮劃艇、玩匹克球或長距離散步。
隨著年齡增長，每周堅持力量訓練有助于防止肌肉因衰老流失。找到喜歡的運動更容易堅持。
蒸桑拿、洗冷水浴
每周克拉克至少蒸三次桑拿，20分鐘后再洗冷水澡。
長壽專家堅稱，冷熱浴可給身體施加壓力。正如之前長壽專家馬克·海曼告訴《財富》雜志的那樣，“如果壓力殺不死你，就會讓你更強壯。”
他說，類似桑拿的熱浸泡有利于長壽。“最后能增加熱休克蛋白，清除受損的蛋白質增強免疫系統，提升心血管健康。”海曼說。
冷水淋浴跟冷水池浴類似，作用不止提高靈敏程度。冷水能釋放腎上腺素并保持身體彈性——這一生物過程被稱為刺激效應，能減少炎癥。
堅持的動力
克拉克認為自己的健康之旅并不算激烈，跟“生物黑客”關系也不大。她只是堅持簡單的方法，通過飲食、鍛煉和健康地承受壓力提升健康水平。
她認為之所以能日常堅持追求健康長壽，都是因為她的兒子。
作為單親媽媽母親，她希望能多陪陪17歲的兒子。她告訴《財富》雜志說：“我想盡可能長時間陪在他身邊，所以想盡量減少衰老造成的負面影響。”（財富中文網）
譯者：梁宇
審校：夏林
住在鳳凰城的朱莉·吉布森·克拉克每年衰老0.665歲。因此，盡管這位單親媽媽已經55歲，但能更準確決定健康壽命和生命長度的“生理”年齡比實際要低。“生理”年齡測試結果是根據她最新的表觀遺傳學DNA測試，主要評估生活方式對基因的影響。
在“追求長生”的熱潮中，克拉克的成績可謂十分出色，未來十年這項260億美元的業務預計可以翻一番。在名為“重返青春奧運會”（Rejuvenation Olympics）的全球網絡長壽競賽中，克拉克排名第二，該競賽計算4000名參賽者六個月平均衰老速度并進行排名。她的排名高于排名第六的布萊恩·約翰遜和排名第19的彼得·迪亞曼迪斯。約翰遜相當富有，是科技公司創始人，每年為逆轉衰老花200萬美元；迪亞曼迪斯的風投基金已經投入5億美元推動技術進步，根據他的網站介紹，多項技術都針對健康衰老和延長壽命。
科技行業百萬富翁能采取極端抗衰老方案，比如去看每小時收費1000美元的抗衰老醫生，比起來克拉克的方法其實有些簡單。畢竟她年收入不到六位數，不可能耗盡積蓄追求長生，還需要錢維持晚年生活。她每月花27美元買健身房會員，每月79美元訂購NOVOS公司的保健品，她參加了該公司的試驗也跟該公司合作，將結果提交給長壽排行榜。
“到最后，公交車上的車輪都會脫落，但我想，我的車輪不會掉那么快，”之前克拉克曾告訴《財富》雜志。“所以我會盡可能保養好自己。”
她的日常怎么過？事實證明，你也能做到。“這些事就像刷牙一樣簡單，”克拉克說。
富含蔬菜的飲食
一般來說每天克拉克吃大約16盎司的蔬菜，工作日吃胡蘿卜、蘿卜和辣椒，其中大部分做成沙拉和湯。她吃各種各樣的全營養食物，如多種蔬菜，所以腸道健康，進而增強免疫系統維持身體健康。
克拉克還限制食物中精制糖和谷物的量，糖和谷物所含營養物質比復合碳水化合物要少。
力量和有氧運動
克拉克每周去健身房做有氧運動和力量訓練：兩天負重訓練上半身，兩天負重訓練下半身，一天針對腹部力量訓練。每周她還做四次有氧運動，每次約20到30分鐘。
周末克拉克會徒步、劃皮劃艇、玩匹克球或長距離散步。
隨著年齡增長，每周堅持力量訓練有助于防止肌肉因衰老流失。找到喜歡的運動更容易堅持。
蒸桑拿、洗冷水浴
每周克拉克至少蒸三次桑拿，20分鐘后再洗冷水澡。
長壽專家堅稱，冷熱浴可給身體施加壓力。正如之前長壽專家馬克·海曼告訴《財富》雜志的那樣，“如果壓力殺不死你，就會讓你更強壯。”
他說，類似桑拿的熱浸泡有利于長壽。“最后能增加熱休克蛋白，清除受損的蛋白質增強免疫系統，提升心血管健康。”海曼說。
冷水淋浴跟冷水池浴類似，作用不止提高靈敏程度。冷水能釋放腎上腺素并保持身體彈性——這一生物過程被稱為刺激效應，能減少炎癥。
堅持的動力
克拉克認為自己的健康之旅并不算激烈，跟“生物黑客”關系也不大。她只是堅持簡單的方法，通過飲食、鍛煉和健康地承受壓力提升健康水平。
她認為之所以能日常堅持追求健康長壽，都是因為她的兒子。
作為單親媽媽母親，她希望能多陪陪17歲的兒子。她告訴《財富》雜志說：“我想盡可能長時間陪在他身邊，所以想盡量減少衰老造成的負面影響。”（財富中文網）
譯者：梁宇
審校：夏林
Julie Gibson Clark is aging at 0.665 of a year for every chronological year she lives. So while the Phoenix-based single mother is 55 years old, her “biological” age, which may determine health span and life span more accurately, is decreasing—that is, according to her latest epigenetic DNA test, evaluating how her lifestyle influences her genes.
Amid the craze to live forever—a $26 billion business predicted to nearly double in the next decade—Clark’s results are more than impressive. In a global online longevity game called the Rejuvenation Olympics, ranking 4,000 people’s pace-of-aging averages across six months, Clark is in second place. She ranks higher than No. 6 Bryan Johnson, the wealthy tech founder who spends $2 million per year on reverse aging, and No. 19 Peter Diamandis, whose venture fund has put $500 million into growing technologies, many of which are aimed at research and development for healthy aging and extending life span, according to his website.
Unlike the tech millionaires using extreme anti-aging protocols like spending up to $1,000 an hour to see a rejuvenation doctor, Clark’s secret is somewhat ordinary. After all, she makes less than six figures a year and cannot afford to spend her savings trying to live forever since she will need enough to sustain her into extreme old age. She spends $27 a month on a gym membership and $79 a month on a supplement subscription from NOVOS, the company whose trial she entered and worked with to submit her results to the longevity leaderboard.
“Eventually the wheels will fall off the bus, and I’m like, well, mine aren’t falling off anytime soon,” Clark previously told Fortune. “So I’m going to do everything I can to keep the bus in good order.”
So what’s her daily routine? Turns out, you can do it, too. “This stuff has to just kind of be like brushing your teeth,” Clark says.
A vegetable-rich diet
Clark typically consumes about 16 ounces of vegetables daily, snacking on carrots, radishes, and peppers during the workday. The majority, though, she gets through salads and soups. Eating a diverse array of whole foods, such as a range of vegetables, is associated with a strong gut, which can boost the immune system and keep the body healthy.
Clark also limits the amount of refined sugars and grains she eats, which contain fewer nutrients than complex carbohydrates.
Strength and cardio
When Clark heads to the gym, she does a mix of cardio and strength workouts each week: two days of upper body workouts with weights, two days of lower body with weights, and one day of strength-training targeting her midsection. She also does about 20 to 30 minutes of cardio four times a week.
On the weekends, Clark hikes, kayaks, plays pickleball, or takes a long walk.
Especially as people age, incorporating strength training into the week can help combat age-related muscle loss. Finding an exercise you enjoy can help you stick with it.
A sauna and a cold shower
At least three times a week, Clark uses the sauna for 20 minutes before taking a cold shower.
Longevity experts swear by cold and hot immersion to stress the body. As longevity expert Dr. Mark Hyman previously told Fortune, “A stress that doesn’t kill you makes you stronger.”
Heat immersion like a sauna can activate longevity pathways, he says. “You’ll end up increasing heat shock proteins, which clean up all damaged proteins and boost your immune system and increase your cardiovascular health,” Hyman says.
A cold shower, similar to the cold plunge, can do more than improve alertness. It can release adrenaline and keep the body resilient—a biological process known as hormesis, which can reduce inflammation.
An incentive to keep going
Clark doesn’t see her health journey as intense, nor does she prescribe to the term “biohacker.” She has found easy ways to prioritize her health through diet, exercise, and healthy bouts of stress.
She also credits her motivating factor to keeping up her routine to live a long, healthy life: her son.
As a single mother, she hopes to stay around for her 17-year-old son. “I want to be there for him as long as possible,” she told Fortune. “I want to minimize any negative repercussions of aging.”
